Finding it nearly impossible to eliminate stress? All of us face the feelings of anxiety, stress, and tension at various times. Sometimes routine or simplistic things that others don’t seem to stress over can still cause stress and anxiety for us. At various times we may discover it extremely troubling to cope with types of stressors and stress. These angst-ridden thoughts can overtake our minds causing us to be unable to think or act rationally. Unfortunately, as a human being there’s not much we can do to completely eliminate stress. However, Here’s a little insight on how to effectively use meditation to relax, calm down and reduce some of these stressors!
Why use Meditation to reduce Stress?
Sensations of anxiety and stress can often sidetrack us from life! Such feelings can derail us from our own natural well-being. At work, we can feel disconnected, unable to focus, or even become afraid of routine processes. Same at school – we may suddenly be overcome with fear or anxiety of how others are judging the way we dress or what we said. Anywhere with anyone stressors can derail our personal life and consequently growing in varying aspects of our own wholesome true selves.
Meditation and mindfulness essentially put you on the opposite spectrum of stress. When I say, “eliminates stress”, don’t get me wrong – we shouldn’t be thinking oh if I meditate once, bam, poof, bing! I’m cured – I’ll never be stressed again! Hallejuah, praise Krishna, Jesus, and Buddha! Now let’s bake a pie!
Not quite. Who know’s maybe that tingling bolt of nirvana may shock you into enlightenment, ping, the moment you first focus on your breath. Anything is possible, and we do move more deeply towards enlightenment with practice. However, don’t let this take you away from the practice itself.
Where do we focus then? On the process. On our breath. On the moment. Be, breath, and let go.
Stress is often caused by everything we think we need to do and take care of. Our mind bolting left and right with I gotta do this, oh $@#! I didn’t finish that… How often do we simply give ourselves the time to stop, breathe in and embrace the moment? By breathing in and focusing on our breath, we can silently exhale pain, fear, anxiety, and stress. We are feeling our bodies and minds with oxygen, slowing down our mental chatter, and returning to a calm soothing auuuummmmnnnnn. Feel the peace fill you. Doesn’t that feel good?
Does meditation help reduce or eliminate stress?
Meditation helps reduce stress and improve your way of life in a variety of ways. Sensations of anxiety and stress sidetrack you from crucial jobs, intensify your disorders and slow down the recovery process. Meditation helps adjust feelings of anxiety and stress to feelings more akin to calmness and serenity. It likewise enhances your physical and psychological health.
There are numerous kinds of meditation approaches. A few of them belong to religious beliefs, a few to self-help and yet others to modern-day designs of meditation. Varying types of meditation can be used for varying symptoms of stress, and all valid meditative techniques can lead towards the overall reduction of life and personal stressors. You might pick any of these approaches to get rid of stress. A few meditation techniques and aids to meditation are talked about below.
Minimizing anxiety with the help of breathing techniques:
If you want to eliminate anxiety immediately, attempt breathing in calmly and unhurriedly. You ought to focus at the point on the end of your nose and the edge of your upper lip. While inhaling deeply in a calm, full fashion, holding, and then gradually releasing the breath. Here are a few different breath patterns you can try to bring about varying mental and emotional states:
Meditative Breath Rythms
Try the following rhythmic breath patterns in order to create the corresponding feelings in the mind and body. Initially longer inhales, or exhales may be difficult to accomplish. Don’t strain yourself going blue in the face trying to hold your breath for more than your comfortable with. If you are new and certain patterns become uncomfortable try and adapt and do whatever you can close to the pattern comfortably.
- Calming – Inhale through the nose to the count of 3, hold for the count of 6, exhale through your mouth to the count of 3, hold for the count of 6 (try focusing on the calmness between breaths)
- Clear Mind – Inhale for a 3 count, exhale for a 9 count.
- Anti-Stress – Take a slow, gradual inhale to the count of 12, with a 3 second exhale.
- Harmony – Inhale 3 seconds, hold in for 9 seconds, exhale for 6 seconds and sustain for 3 seconds.
- Self Empowering – Breathe in for the count of 3, hold for the count of 12, exhale for the count of 6.
Preserving a journal:
Some people are of the view that preserving a diary is unassociated to meditation and eliminating stress. However, this is not the case. Keeping a diary and recording an open log of both problematic thoughts and meditative exercises can be a great resource in reducing anxiety and stress. It’s been shown that it immediately provides some release or relaxation to simply right even painfully scary thoughts out on paper if nothing more than to give them an outlet outside of your mind. This way you can also track your progress and/or even record and utilize practices that you find work best for you. Simply writing can sometimes immediately relax your mind and helps you remain calm. Along with a normal practice, it’s an excellent asset.
Here’s a couple of our favorite journals and books that you might find useful in these endeavors as well:
The effect of beautiful images and unwinding voices:
You can likewise relax through the senses. There are so many guided meditations, calming soundtracks, binaural beats and other various mixes of both sound and video readily available on the internet and on the market. Not to mention so many serene landscapes, forest, mountains, beaches that we could go to experience in full subtle appreciation and realness. Breathing in the fresh air and being grateful for everything around us. You can also listen to any sort of music that has a peaceful influence on your mind. Nevertheless, you should remember that these movies and sounds are meant to help you get rid of disturbing ideas and not distract your attention.
Keep on working with these approaches till you find techniques that you resonate with particularly. The above-mentioned books and/or journals might be a great place to start. Osho’s “The Book of Secrets” in particular is a pretty huge resource of 112 different meditation techniques and information on meditation and how it affects us. Try taking a little time out and experimenting at first with just 5-10 minutes of day specifically for meditation and perhaps after experiencing the peace and nurturing elements of it, you may dedicate the practice to a lifetime. Only 5-10 minutes initially won’t completely eliminate stress, but will aid in the significant reduction of your stress levels.